Nutrient Comparison: Navel Oranges VS Cooked Yam, Boiled, Drained, Or Baked per 5 oz
Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cooked Yam, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Navel Oranges vs Cooked Yam, Boiled, Drained, Or Baked:
- 5 ounces of Navel Oranges have 1.8 times more Vitamin B2, 2.1 times more Vitamin B9 and 4.9 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked.
- While 5 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Navel Oranges.
- Both Navel Oranges and Cooked Yam, Boiled, Drained, Or Baked provide similar amounts of Vitamin B5 per five ounces.
- 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
- Both Raw Navel Oranges as well as Cooked Yam, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.
Comparing minerals per 5 ounces for Navel Oranges vs Cooked Yam, Boiled, Drained, Or Baked:
- 5 ounces of Navel Oranges have 3.1 times more Calcium and 1.2 times more Water than Cooked Yam, Boiled, Drained, Or Baked.
- While 5 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 3.9 times more Copper, 4 times more Iron, 1.6 times more Magnesium, 12.8 times more Manganese, 2.1 times more Phosphorus and 4 times more Potassium than Raw Navel Oranges.
- 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
- 5 ounces of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium
- Both Raw Navel Oranges as well as Cooked Yam, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Selenium and Zinc in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Navel Oranges have 17.3 times more Sugars than Cooked Yam, Boiled, Drained, Or Baked.
- While 5 oz of Cooked Yam, Boiled, Drained, Or Baked no Salt contain 2.4 times more Energy, 2.2 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Raw Navel Oranges.
- 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
- Both Raw Navel Oranges as well as Cooked Yam, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.